Pullover straight arms with dumbbells lying on a bench

Pullover straight arms with dumbbells lying on a bench — tech exercise:

1. Put the dumbbells on a horizontal bench.
2. Make sure it is securely installed. Lie down perpendicular on the bench as shown in the figure. Please note that the bench should be just the shoulders. Hips are below the level of the bench, feet should steadily rest on the floor. The head also is not on the bench.
3. Grab the dumbbell with both hands and lift it over chest, keeping arms straight. This is your starting position. Note: make sure that the dumbbell used for the exercise is safe. Using a dumbbell with loose pancakes – traumatic!
4. Continuing to keep the arms straight, inhale slowly, describe a semicircle with them, or hiding them behind your head until you feel stretching of the chest muscles.
5. On the exhale, return the dumbbell to its original position along the same path.
6. Fix the arms in the initial position, after a moment’s pause. Complete the required number of repetitions.

Note: if you are doing this exercise for the first time, use the assistance of a partner who’ll be holding you.

Variations of exercises:

1. For this exercise you can also use normal or EZ-bar.
2. In addition, you can use two dumbbells, making sure that the palms were facing each other.

Video exercise: